Endurance:

Row 1500m C2

Phase I: Warm Up

50 OH Squats PVC

“SEAL FIT DECK”

Hearts = Burpees
Clubs = Mountain Climbers
Spades = Jumping Squats
Diamonds = Push ups
Jokers = Building Run
Ace/King/Queen/Jack = 200m Row

Core & Durability:

100 Butterfly situps

Endurance:

Run 1 mile

“Welcome Back Curtis”

Phase I:  Warm Up

• 60 Wall Balls

Phase II:

Working RM Back Squat

 (1)  5 rounds of:

• 5 Back Squat RM
• 10 Handstand Pushup

(II)  30-20-10

• Curtis P’s  45-65-75  – hang power clean, racked lunge r/l, push press
• 400m run inbetween sets

Core & Durability:

3 rounds

• 20 GHD
• 60 sec. L sit
• 20 Back extensions